Straight-Arm Dumbbell Pullover

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench...

Dumbbell Lateral Raise

Step 1 Starting Position: Stand holding dumbbells at your sides, elbows relaxed, palms facing your body and thumbs wrapped around the dumbbell handles. Your feet slightly wider than hip-width apart or in a split-stance position to help stabilize your body. Step 2...

Dumbbell Split Squat

This exercise targets your quadriceps. It also activates about every other muscle in your lower body, including your glutes, hamstrings, and calves. Slowly lower your body as far as you can. Your rear knee should nearly touch the floor. Keep your torso as upright as...

Dumbbell Front Squat

This exercise targets your quadriceps. It also activates about every other muscle in your lower body, including your glutes, hamstrings, and calves.   Step 1 Starting Position: Stand with your feet slightly wider than hip-width, turned slightly outward. Hold a...

Pile Dumbbell Squat

The muscles of your upper legs, lower legs and glutes work together to support and balance your body. All types of squats focus on these areas of your body, but each type targets them in a different way. Pile squats resemble other squat types, but they mostly resemble...

Rear Deltoid Dumbbell Fly

A rear delt fly done with dumbbells strengthens your upper back muscles and shoulders while working on stabilization strength in your spine, deep abdominals and hips. The exercise requires you to maintain a neutral spine position and avoid moving the torso. Doing a...

Seated Barbell Back Press

The seated front barbell press is considered a compound weight training exercise, meaning that it requires movement of more than one of your joints. To perform the press, your shoulders, elbows and scapula joints all work together to push the weighted barbell from...

Dumbbell Incline Chest Press

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you...

High Bar Back Squat with Closed Stance

Rest the barbell on top of your shoulders and stand with heels together and toes pointed out. Pull the hips into a deep squat with knees out. Lower yourself until your thighs are parallel to the floor. Drive the hips back up without changing your back angle...

Dumbbell Row

Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support....


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7 Workout Habits You Should Drop Now

Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising. Never fear, there’s a quick fix for even the most ingrained workout no-nos. Check out these 7 workout habits...

Everything You Know About Fitness Is a Lie

Gym machines are boring, CrossFit is sadistic, and dieting sucks. Luckily, none of them is essential to being truly fit. Through years of trial and error — and humiliation at the hands of some of the world’s top trainers — the author discovered the secrets to real health.

You Can’t Out-Train a Poor Diet

“I am always amazed at how people sabotage all their incredible efforts in the gym by overeating junk and under-eating nutrient-rich foods. If you commit to a diet of clean food -mainly all colors of plants, lean quality proteins, good healthy fats, and grains like...

Pump More Iron

“One of the best tips I can give to anyone who wants to change the shape of their body is to lift weights. Specifically, lift heavy weights and perform multi-joint exercises such as deadlifts, squats, and push presses. If your goal is to look toned and lose belly fat,...

Get Fit from the Inside Out

“Instead of only looking to the scale and the mirror for feedback, focus first and foremost on how exercise makes you feel—more energetic, healthier, and less stressed. Cosmetic changes will naturally occur if you seek out and adopt a fitness plan that you enjoy and...

Benefits of Apple Cider Vinegar

Apple cider vinegar can aid in weight loss. For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight loss benefits from sustained daily...

10 of the healthiest foods on the planet

10 of the healthiest foods on the planet: Dates Figs Olives Sweet potatoes Beets Wild salmon Broccoli Watermelon Raw honey Flaxseeds — Rehan Jalali (@SixPackDietPlan) January 18, 2014...

Fat Loss Basics

Forget calorie counting and concern yourself with body fat percentages. You must also start eating the right types of foods, which for most people will mean only lean meats, increasing fruit and vegetable intake, and removing any processed foods or those high in...

Healthy Eating

Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if...

Portion Control

You’ll be eating more often, so paying attention to portions is extremely important. Jay Cardiello, a personal trainer to countless celebrities and professional athletes, explains that you need to “make sure chicken breasts, (and) meats, are no larger than your palm”...

How Much Water Do You Really Need?

The recommendation stated that a person should have 1 ml (about 1/5 of a teaspoon) of water for each calorie consumed. Most healthy folks get enough water in the foods and liquids we consume. That includes any liquid we drink – even caffeinated beverages like soda,...

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